F3 Knoxville

Tag: Pusher

March Metric Workout – Asylum PM’d

F3 Q – 3.28.23

  • Asylum PM AO
  • 5:45pm – 6:30pm
  • Steam on Q
  • Accelerate You vs. You – March Metric Workout 

[ Warm o Rama ]

  • 3-5 minutes

[ The Thang ] 

March Metric Workout

  • Start the timer
  • All PAX perform each exercise for 1 full minute (no rest interval between sets)
  • Immediately following the 10th exercise (CMU deadlifts) (no rest), perform 5 minutes of CMU Thrusters (keep counting toward your total # of reps)
  • You will keep track of the TOTAL number of reps (cumulative) for each exercise below
  • Duration: 15 minutes
  •  Exercises
    • 1-minute of CMU OHP
    • 1-minute of CMU Goblet Squats
    • 1-minute of CMU Bent Over Rows
    • 1-minute of CMU BBS
    • 1-minute of CMU Biceps curls
    • 1-minute of CMU Lunges
    • 1-minute of Derkins (feet elevated on CMU)
    • 1-minute of CMU LBCs
    • 1-minute of CMU Triceps extension
    • 1-minute of CMU Deadlifts
    • 5-minutes of CMU Thrusters

Crispr recorded 1st Round # of reps

Rest 3 minutes.

Repeat the full routine – starting over with your rep count. Total duration: 30 minutes.

Submit BOTH scores – Round 1 reps and Round 2 reps (scored individually, not cumulatively).

Enter your times and reps on THIS FORM. 

[ Mary ]

Stretched for the last 60 seconds

[ COT ]

  • # off – 16
  • FNGs? – 0
  • Name o Rama
    • Pusher, Pluto, Rooney, Sparkler, Z-Bone, Lillydipper, Onstar, Crispr, Cheetah Boy, Steam, Flashback, Red Card, Abacus, Switchgrass, Down Under, Swimmies
  • Word

Pray for Nashville’s shooting victims. This morning at a small group I’m a part of one of the older guys said that you were going to see a lot of blame start to happen because of this weather it is gun control or stuff about the shooter, being transgender or the lack of security, and all this stuff. But really what it is, is that we live in a fallen world and its sin.

Do we need better precautions and things in place to protect our kids and be more responsible as citizens of this earth? Absolutely but we need Jesus even more. 

Check out these powerful lyrics, from the song “Never Let Go” by Seventh Day Slumber. I was listening to this on the way to the workout tonight and these lyrics hit really hard:

Even though I walk through the valley of the shadow of deathYour perfect love is casting out fearAnd even when I’m caught in the middle of the storms of this lifeI won’t turn backI know You are near
And I will fear no evilFor my God is with meAnd if my God is with meWhom then shall I fear?Whom then shall I fear?
Oh no, You never let goThrough the calm and through the stormOh no, You never let goIn every high and every lowOh no, You never let goLord, You never let go of me
And I can see a light that is coming for the heart that holds onA glorious light beyond all compareAnd there will be an end to these troublesBut until that day comesWe’ll live to know You here on the earth

Listen to “Never Let Go” on Spotify

2nd Q of Daybreak!

THE SCENE: Clear skies.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

stretch, SSH, rockettes, Cherry pickers, baby arm circles, 5 burpees OYO.

THA-THANG:

Mosey to Cardiac.
Cardiac: run up cardiac to top benches. At each turn, do 26 squats. At top, d hold Al Gore till 6 is up.
Mosey to top of Baby Cardio. Do SSH.
Mosey to Haslam Rock, and do 26 Rocky Balboas. Mosey to the Overlook. 
Battle buddy up.
Modified Hindenburg BLIMPS:
One buddy does a variety of exercises (lead by me and Pele) while the other buddy does the following:
Sprint to 1st base, perform exercise. Sprint to 2nd base, perform exercise. Sprint to 3rd base, perform exercise, then sprint to home base and trade off. After both buddies finish, that’s one round.
The exercises are as follows:
Round 1- 10 BBS
Round 2- 20 Lunges (each leg)
Round 3- 30 Imperial Walkers (15 each leg)
Round 4- 20 Mericans
Round 5- 25 Plank Jacks
Mosey to Haslam Rock. Do SSH.
Mosey to Route 66. Keep with the SSH trend, and do 10 SSH each pole, ending at the parking lot at the bottom of baby cardio.

Mosey to AO.

MARY:
Line up on curb. Karaoke to other side and back. Imperial walker to other side, donkey kick back. Skip to other side and back.

Circle up. Michael Phelps, stretch. 8:00!

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
The Gospel is God-centered. It’s easy to get away from a God-centered view of life, but according to Matthew 22:37-40, the teachings of the Old Testament in the Bible can be summed up as “love God and love others.”

So let’s go out this week, love God, and show God’s love to others!

MOLESKIN:

ANNOUNCEMENTS:

Prayers: Safe travels for Dung Beetle’s daughter.

Wild at Heart is coming up March 24th. There’s not room in the event, but I think some people are going camping. (For more info message Steam)

Painting Cardinal’s widow’s house on March 18th. Details in slack.

Escape from Hawridge & Hardship Hill happening in the coming months. I think you can already sign up from Hardship Hill teams.

Drum Major 52nd Birthday Workout

THE SCENE: Gloomy, but rain held off
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

15 Side Straddle Hops

5 Cherry Pickers

10 rockettes

10 baby arm circles each way

Little bit of this and that

THA-THANG:

Mosey long route to top of the dragon (stop at Haslam rock area and do some rocky balboas)

Skip 66 – skipping to each light

Exercise is the plank jack

 

Doras at Parking lot by Good Restrooms (If heavy rain do this in Pavilion)

Battle buddy up

One man karaoke one way to hallway point, turn around karaoke rest of way to end and then run back, other does:

52 flutter kicks (each leg is 1)

52 Bobby Hurleys

52 Major Merkins

52 Peter Parkers (each leg is one)

52 Imperial Squat Walkers (each leg is one)

52 Big Boys

Help other teams finish after you finish

**Rinse and repeat with other Battle Buddy starting this time. Runner do high knees to halfway and then butt kickers to end before running back on this round.

 

 

Choose Your Own Adventure – Stay Dry or Get Wet – HIMs Choice run back up to AO

 

Added challenge is you must do 52 hand release merkins along the way to the flag

MARY:
Finished in time
COUNT-OFF & NAME-O-RAMA
Use the TAGS on right-side to record PAX (BE SURE TO INCLUDE YOURSELF) in attendance. Be sure to select the AO in CATEGORY above TAGS and then delete these notes!
CIRCLE OF TRUST/BOM:

Grace meaning – undeserved favor

For Christians it is the belief that God bestows this undeserved favor on us all and that we all are meant to do the same for our fellow man.

 

“Grace is the very opposite of merit… Grace is not only undeserved favor, but it is favor, shown to the one who has deserved the very opposite.” – Harry Ironside

 

This belief does not need to be restricted to Christians, and I believe our world could use a lot more of this. Think of times you could offer more grace, maybe while driving, dealing with your kids, or at work and put it to practice more often in your life.

MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Updates on upcoming F3 events and service opps

Suicide Hill

THE SCENE: Sunny, warm evening around 75 F. Especially warm for February.

F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH, Slow Windmills, Imperial Walkers, Rockettes, Baby Arm circles, & Cherry Pickers.

THA-THANG:

5 stations were evenly (or not so evenly) placed along the hill at Lakeshore. Each station contained a sheet with 2 exercises on it, one for going over the hill and the other for coming back. Starting at the bottom by the stop sign, the PAX was instructed to run up 2 stations and back one and perform the “Going” exercise 10 times. Then run 2 more stations and back one, perform the Going exercise 10 times. At the 5th station, perform both exercises (Going & Back) and then do the same thing (up 2, back 1) on the way back, except perform the “Back” exercises. Once the PAX reaches the 1st station, rinse and repeat but perform 15 of each exercise, 3rd round 20 of each. Exercises were as follows:

  1. Going – Merkins, Back – American Hammers
  2. Going – Monkey Humpers, Back – TIE Fighters
  3. Going – Box Cutters, Back – Shoulder Taps
  4. Going – Carolina Dry Docks, Back – Hello Dollys
  5. Going – Big Boy Situps, Back – Squats

(After 1st Round, I called an audible and just had us run to the next station instead of up 2 and back 1)

MARY: 

Circled up and finished with LBCs, Ring of Fire, and 5 Burpees

COUNT-OFF & NAME-O-RAMA – 17 HIMs

CIRCLE OF TRUST/BOM:
God is Love. Love conquers hate. I know that because I know in myself that love feels better than hate. Where there is love, there is hope and peace. Finished BOM with playing of Amazing Grace on trombone.

Your Gifts

THE SCENE: A perfect morning, just minutes before the rain
F3 WELCOME & DISCLAIMER – Steam did it
WARM-O-RAMA:
SSH, merkins, rockettes, imperial walkers
THA-THANG:
Insert information about the workout.

  • Hands had us “playing catch me if you can”
  • Then a bear crawl, lunge, run sequence of pain
  • Dora time with dive bombers, mountain climbers, and pike ups
  • CRISPR then doing more Dora with merkins, squats, and butterfly situps
  • William Wallace relays with planks/burpees, then squat/sprints
  • 7’s with incline merkins and step ups

COUNT-OFF & NAME-O-RAMA
19 HIMs for the launch of Asylum Daybreak
CIRCLE OF TRUST/BOM:

I often talk about quotes and they always get me thinking about stuff. As I take on this new leadership role, I think about a quote from Pablo Pisccao that says “The meaning of life is to find your gift”.

I’ve been through several leadership development programs over the years and had 360 reviews, etc and gift that always comes up for me is I’m dependable. When I take something on, I do what I say I’m going to do, and I do it 100%. Don’t have to check in and follow up because it’ll be done.

Going back to Picasso, the second half of the quote is, “The purpose of life is to give your gift away”. So as I assume this new role I hope that I can give my gifts to Asylum Daybreak.

So, the quote is “The meaning of life is to find your gift and the purpose of life is to give your gift away”. So I ask each of you to think about that. What are your gifts and who are you giving them to?  Is there an aspect of your life that could really benefit from your unique gift? And if so, are you willing to give it to them?

ANNOUNCEMENTS: A lot going on in F3 Knoxville.  Painting Cardinal’s widow’s house March 18, Wild at Heart Retreat March 24, F3 Open House by Fixer Upper first week of April, Escape from Haw Ridge April 14, Hardship Hill on Memorial Day.